Ana Cookbook

By the MPA Community

Table of Contents

Breakfast..................................................................................................2

Entrees.....................................................................................................9

Snacks....................................................................................................29

Soups.....................................................................................................50

Beverages...............................................................................................64

Breakfast

ANRXRCIST'S WAFFLE

Makes 1 serving. 112 cal per serving.

Ingredients

3 tbsp flour (84)

1/8 tsp baking powder (0)

1/8 tsp salt (0)

1 tbsp Splenda (5)

1 tbsp egg white (8)

2 tbsp almond milk (10)

1/8 tsp vanilla (5)

Cooking Instructions

Heat the waffle maker. Mix flour, baking powder, salt, and Splenda in a bowl. Mix. Add

egg white, almond milk, and vanilla. Pour into waffle maker. Top with what you wish

and enjoy.

3 RECIPE ADDED BY ANRXRCIST



BANANA PANCAKES

Makes 3 servings. 24.2 cal per pancake.

Ingredients

1/2 banana (50)

1 egg white (17)

1 tbsp 99.9% fat-free skim milk (5)

2 packets of natural sweetener (1)

Cooking Instructions

Mash the banana in a bowl. If the banana is too ripe, microwave it for 10 seconds to

make it softer. Add the egg white, milk and sweetener. Mix well. Cook on medium high

until the underside is light brown, and flip.

Optional: add 1/2 tsp of syrup spread thinly over pancakes (11 cal)

4 RECIPE ADDED BY COSMOREXIA



CINNA-TOAST

Makes 1 serving. 100 cal per serving.

Ingredients

1 slice whole wheat bread (70)

"I Can't Believe It's Not Butter" spray (0)

1 tsp cinnamon powder (0)

1/4 cup sugar-free butter flavored syrup (30)

Cooking Instructions

Put the bread in the toaster and toast to your liking. Spray with the butter then sprinkle

with cinnamon powder. Dip the cinnabuttered toast in syrup and enjoy.

Note from Ana100:): You can also slice the toast into 3 that way when you dip them it'll

be like French Sticks and it also feels like you get more food;)

5 RECIPE ADDED BY ANA100:)



COSMOREXIA'S OMELETTE

Makes 1 serving. 145 cal per serving.

Ingredients

3 egg whites (48)

1/2 cup spinach (3)

1/2 cup onion (64)

4 grape tomatoes (30)

Salt and pepper, to taste

Cooking Instructions

Preheat the oven to 375° F. Sauté the onion until it becomes translucent. Add spinach

and cook until just wilted. Place the onion-spinach mixture in a small glass dish and

crack 3 egg whites over the top. Add salt, pepper, and sliced grape tomatoes. Mix. Bake

in the oven for 17 minutes.

6 RECIPE ADDED BY COSMOREXIA



FUDGE PANCAKES

Makes 2 servings. 65 cal per serving.

Ingredients

1/4 cup flour (100)

1/4 tsp baking powder (0)

1 tbsp Hershey's Special Dark Cocoa (10)

1 1/2 packets Stevia (0)

1/16 tsp salt (0)

1 1/2 tbsp applesauce

1 tsp pure vanilla extract (12)

5 1/2 tbsp almond milk (21)

Cooking Instructions

Mix dry ingredients very well, then add wet ingredients. Make pancakes and enjoy.

7 RECIPE ADDED BY COOPER_8



PANCAKES

Makes 17 servings. 26 cal per pancake.

Ingredients

3/4 cup cake flour (300)

2 tsp baking powder (0)

1 tsp salt (0)

3/4 cup skim milk (60)

2 egg whites (14)

Cooking Instructions

Sprinkle dash of salt on egg whites and beat until stiff, but not dry. Add milk to flour

and salt. Beat until smooth. Add baking powder and beat a few seconds more. Fold in

beaten egg whites. Pour into the pan and turn once. Should be golden brown.

8 RECIPE ADDED BY SCARLETMAIDEN



Entrees

BAKED EGGPLANT IN TOMATO SAUCE

Makes 4 servings. 166.5 cal per serving.

Ingredients

2 eggplants, halved lengthways, leave the stem on (280)

2 tbsp olive oil (239)

1 onion, finely chopped (67)

2 garlic cloves, finely chopped (8)

1 thyme sprig, leaves picked (1)

400 g can chopped tomatoes (71)

Cooking Instructions

Heat oven to 400° F. Using the tip of a knife, score the cut side of the eggplants with a

criss-cross pattern. Place in a snug roasting dish. Season and bake for 30 minutes or

until tender. Fry the onion and garlic, and cook for 8 minutes or until soft. Add the

thyme leaves, tomatoes, and a cup of water. Simmer down for 8 minutes until thick.

Season. Pour tomato sauce on eggplants. Bake for 8 more minutes or until soft.

10 RECIPE ADDED BY COSMOREXIA



BUFFALO CAULIFLOWER

Makes 6 servings. 39 cal per serving.

Ingredients

1 head of cauliflower (146)

For the buffalo sauce:

For the batter:

1/4 cup Frank's Wing Sauce (0)

1/2 cup all purpose flour (200)

3 Tablespoons salted butter, melted (305)

1/2 cup water (0)

pinch of salt (0)

dash of Frank's Wing Sauce/Hot Sauce (0)

1/4 teaspoon garlic salt (0)

1/4 teaspoon dried onion (2)

Cooking Instructions

Preheat oven to 450° F. Line a baking sheet with tin foil and spray with non-stick spray.

Set aside. Wash head of cauliflower and cut into pieces. In a medium bowl, mix

together the batter ingredients. It will be fairly thick. Dip each piece of cauliflower into

the batter until fully and evenly coated. Place onto the prepared baking sheet in a single

layer. Bake for 15 minutes or until batter just hardens. In a small bowl, mix together the

buffalo sauce ingredients. Remove cauliflower from the oven and brush with the

buffalo sauce. Again, fully and evenly coat each piece. Put back into the oven and bake

for a few more minutes until the sauce has mostly dried and the cauliflower is crispy.

11 RECIPE ADDED BY 13_MD



CARROT SPAGHETTI

Makes 1 serving. 90 cal per serving.

Ingredients

3 carrots (90)

Water (0)

Optional: pasta sauce

Cooking Instructions

Slice carrots into strips using a peeler. Boil for 4 minutes. Add sauce and enjoy.

12 RECIPE ADDED BY AC0NDITI0NANDOTSTERMINAL



COCONUT CURRY

Makes 5 servings. 186 cal per serving.

Ingredients

1 cup chopped onion (60)

pinch of pure stevia (0)

3 thinly-sliced bell peppers (72)

2 1/2 tbsp red curry paste (50)

8 oz sliced baby bella mushrooms (10)

1/4 tsp salt (0)

2 cups vegetable broth (20)

4 cups broccoli florets (180)

2 tbsp cornstarch (60)

3 small zucchini, chopped in coins (57)

1 can low-fat coconut milk (300)

1 cup chopped pineapple (83)

2 tbsp soy sauce (16)

15-20 torn, fresh basil leaves (4)

1 tsp dried ginger (2)

Cooking Instructions

In a large pot, sauté the first three ingredients in oil or oil spray, stirring every so often,

8 minutes or until onion starts to look translucent. Meanwhile, combine the cornstarch

with 1/2 cup of the veg broth, and whisk until completely smooth. Combine this

mixture with the rest of the veg broth, coconut milk, soy sauce, ginger, curry, salt, and

sweetener. Add all remaining ingredients (including the sauce) to the sautéing veggies,
and bring to a boil. Cook on medium, uncovered, 8-11 minutes, stirring occasionally.

13 RECIPE ADDED BY BUTTERFLYBALLERINA



CRUSTLESS SPINACH AND FETA PIE

Makes 6 servings. 126 cal per serving.

Ingredients

10 oz frozen spinach, thawed and liquid 1/2 cup white whole wheat flour

squeezed out (Bob's Red Mill)

1/2 cup scallions, chopped 1 tsp baking powder

2 tbsp chopped fresh dill 2/3 cup fat free milk

2 tbsp chopped fresh parsley 1 tsp olive oil

1/2 cup (2.5 oz) reduced fat crumbled feta 2 large eggs, beaten

2 tbsp grated Asiago cheese (or Parmesan, 1/2 tsp kosher salt

Romano)

Cooking Instructions

Preheat oven to 400°. Lightly spray a pie dish with cooking spray. Mix spinach,

scallions, dill, parsley, feta cheese, and in the pie dish. Sift flour and baking powder in a

medium bowl. Add remaining ingredients to the bowl and blend well. Pour into pie

dish. Bake 28 to 33 minutes or until knife comes out clean from the center. Let it stand

at least 5 minutes before serving.

14 RECIPE ADDED BY COSMOREXIA



DOWNWARDSPRIAL'S PIZZA

Makes 1 serving. 100 cal per serving.

Ingredients

1 slice of bread (70)

1/2 wedge laughing cow cheese (20)

2 tbsp marinara sauce (10)

Cooking Instructions

Spread marinara sauce on slice of bread. Place wedge of cheese on marinara sauce.

Enjoy.

15 RECIPE ADDED BY DOWNWARDSPIRAL VIA A.N.



EGG SALAD

Makes 4 servings. 27 cal per serving.

Ingredients

4 egg whites, hard boiled (60)

4 tbsp fat-free greek yogurt (35)

1 stalk chopped celery (6)

mustard, to taste (0)

salt and pepper, to taste (less than 4)

Cooking Instructions

Mix. Serve. Enjoy.

16 RECIPE ADDED BY SWEETSERENDIPITY



EGGPLANT STEW

Makes 2 servings. 115 cal per serving.

Ingredients

1 tsp ground basil (3)

1 tsp ground oregano (5)

1 tsp pepper (5)

1 tsp ground thyme (0)

1 tsp salt (0)

1 peeled eggplant, sliced (119)

2 cloves garlic, chopped (8)

1 cup sliced mushrooms (50)

16 oz stewed tomatoes (140)

1 cup water (0)

Cooking Instructions

Sauté garlic, eggplant and mushrooms over medium heat until tender. Add stewed
tomatoes, water and seasonings. Bring to boil. Turn down heat and simmer uncovered

for 20 - 30 minutes until you reach your desired consistency.

17 RECIPE ADDED BY COSMOREXIA



MARINATED VEGETABLE MEDLEY

Makes 1-2 servings. 325 cal total.

Ingredients

1 3/4 cups broth (95)

1/2 tsp dried thyme leaves, crushed (1)

1/2 tsp garlic powder or 2 cloves garlic, minced (95)

1/8 tsp ground black pepper (1)

4 cups cauliflower florets (106)

1 1/2 cups green beans, cut into 1-inch pieces (51)

2 medium carrots, peeled and sliced (about 1 cup) (52)

1/4 cup vinegar (7)

2 tbsp chopped fresh parsley or 2 tsp dried parsley flakes (7)

Cooking Instructions

Heat the broth, thyme, garlic powder, and black pepper in a 3-quart saucepan over

medium-high. Heat to a boil. Add the cauliflower, green beans, and carrots. Reduce the

heat to low. Cover and cook for 5 minutes or until the vegetables are tender-crisp. Pour

the vegetable mixture into a shallow, nonmetallic dish. Stir in the vinegar and parsley.

Cover and refrigerate for 12 hours.

18 RECIPE ADDED BY COSMOREXIA



MIXED VEGGIE BROTH

Makes 4 servings. 81 cal per serving.

Ingredients

6 cups broth (60)

2 carrots, peeled and diced (53)

1 large onion, diced (60)

4 teaspoons garlic, minced (20)

1/2 cabbage, chopped (21)

1/2 pound frozen green beans (32)

2 tablespoons tomato paste (30)

1 teaspoon dried basil (2)

1 teaspoon dried oregano (3)

1 large zucchini, diced (42)

Cooking Instructions

Bring broth to a boil in large pot with lid. Add the carrots, onion and garlic and cook for
about 5 minutes. Add all the remaining ingredients except the zucchini and bring to a

boil. Cover, reduce the heat to medium, and simmer for about 15 minutes or until green

beans are tender. Add zucchini and cook until tender.

19 RECIPE ADDED BY COSMOREXIA



OVEN-BAKED RATATOUILLE

Makes 8 servings. 73 cal per serving.

Ingredients

1/2 onion (100g), diced 14oz diced tomatoes

2 cloves of garlic, minced 1/4 cup white wine vinegar

1 eggplant (450g), cubed 8oz vegetable stock or water

1/2 yellow squash (250g), cubed 2 teaspoons dried basil

1 yellow bell pepper (175g), diced 2 teaspoons oregano

1 red bell pepper (175g), diced 1 teaspoon tarragon

1 pack of portobello mushrooms (170g), chopped 1 teaspoon fennel seed

3 whole garlic cloves Salt and pepper to taste

Optional protein boost: vegan mozzarella cheese

Cooking Instructions

Preheat oven to 375°F. In a large pot, heat up cooking spray over medium heat. Cook

onions until translucent. Add minced garlic and eggplant. Cook until eggplant has

softened. Add in squash. Once the squash has softened, add bell peppers. Cook for a

couple minutes. Throw in mushrooms, cook another minute. Add tomatoes, garlic

clove, vinegar, and water. Stir. Add your herbs as it boils. Bring down to a simmer,

cover, and cook for 15 minutes. Uncover, stir, cover again, and simmer for another 30

minutes. Repeat in 30 minutes. Let stew uncovered for another 20 minutes or until a

majority of the liquid has been absorbed. Pour ratatouille mixture into a pan. Top with

cheese if you like. Bake for 15-20 minutes or until it’s bubbly. Serve!

20 RECIPE ADDED BY HELLSKITTEN



ROASTED TOMATOES

Makes 4 servings. 18 cal per tomato half.

Ingredients

2 tomatoes, firm and ripe (66)

1 tsp salt (0)

1 tsp black pepper (1)

4 basil leaves (5)

Cooking Instructions

Cut each tomato in half. Standing over a sink, use your fingers to gently dislodge and

remove the watery pulp and seeds from the tomato. Preheat the oven to 375° F. Season

the tomato halves with the salt and pepper. Roll the basil leaves and slice thinly.

Sprinkle the basil into the hollowed portion of the tomatoes. Spray a baking sheet with

cooking oil and bake for 10 minutes. Sprinkle the finished halves with salt and pepper

and let cool before eating.

21 RECIPE ADDED BY COSMOREXIA



SPINACH TOFU

Makes 4 servings. 68 cal per serving.

Ingredients

1 block (package) Nasoya light tofu (200)

3 tablespoons soy sauce (30)

4 cups spinach leaves (28)

1 tablespoon ground garlic (13)

1 spray cooking oil (0)

8 cups water (0)

Cooking Instructions

Drain water from tofu. Cover medium frying pan with spray-on cooking oil and place

garlic on there. When garlic slightly browns, add 4 cups water, soy sauce, and cubed

tofu. Let mixture boil and evaporate, occasionally stirring to make sure tofu is being

covered by water. When water evaporates, add spinach leaves and another 4 cups of

water. Let all the water evaporate again, cool, and serve.

22 RECIPE ADDED BY DELICATELYEMACIATED



TOMATO AND ZUCCHINI FRITTATA

Makes 4 servings. 172 cal per serving.

Ingredients

2 tsp olive oil (80)

1 medium onion, diced (46)

1 1/2 cups zucchini, diced into matchsticks (27)

4 large eggs (294)

4 large egg whites (69)

1/4 cup Asiago cheese, grated (120)

2 medium vine ripe tomatoes, cored and thinly sliced crosswise (44)

Desired amount of salt (0)

Cooking Instructions

Preheat oven to 400°F. Heat oil in a 10-inch skillet over medium-low heat. Stir in onion

and cook until slightly golden, about 8 to 10 minutes. Add zucchini, increase heat to

medium-high, season with salt and pepper and cook 2 to 3 minutes or until the

moisture dries up, stirring occasionally. In a medium bowl whisk eggs, egg whites,

Asiago, salt and pepper. Pour the eggs into the skillet making sure they cover all the

vegetables. Arrange tomatoes in an overlapping pattern on top and season with salt and

pepper. When the edges begin to set, move skillet to oven. Cook about 16 to 18 minutes,

or until frittata is completely cooked. Serve warm, cut into 4 pieces.

23 RECIPE ADDED BY SCARLETMAIDEN



TURMERIC EGGPLANT AND ZUCCHINI

Makes 2 servings. 72 cal per serving.

Ingredients

1 tsp turmeric (8)

½ chopped onion (32)

2 zucchini (90)

1 eggplant (13)

Cooking Instructions

Sauté the onion with the turmeric. Add the zucchini and eggplant. Cook until tender.

24 RECIPE ADDED BY COSMOREXIA



VEGETABLE DELIGHT

Makes 1 serving. 70-120 cal per serving.

Ingredients

1/4 cup water (0)

2 cups mixed vegetables (50-100)

1 tbsp soy sauce (0)

Optional: half pack of shiritake noodles (20)

Cooking Instructions

Put a pan on medium heat and spray with nonstick cooking spray. Add soy sauce and

water. Mix it around until the vegetables absorb the sauce. Plate and enjoy!

25 RECIPE ADDED BY HELLSKITTEN



ZUCCHINI AND MUSHROOMS

Makes 1 serving. 174 cal per serving.

Ingredients

2-3 cloves garlic, chopped (12)

3 medium-large zucchini, halved and sliced 1/2 inch thick (126)

2-3 cups sliced mushrooms (19)

1/3 cup vegetable broth (16)

basil (1)

salt and pepper (0-2)

Cooking Instructions

Heat 2 tbsp of vegetable broth on medium-high and add the garlic. Cook for 1 minute.

Add zucchini, stirring to coat. Cook for about 5 minutes, adding a minimal amount of

liquid as necessary to prevent sticking. Stir the zucchini, letting the water evaporate a

little and the zucchini to start to brown. Add mushrooms, a little more liquid, basil,

salt, and pepper to taste. Cover and cook for about 2 more minutes, stirring frequently.

Zucchini should be bright green and tender, but not mushy.

26 RECIPE ADDED BY COSMOREXIA



ZUCCHINI CHIPS

Makes 1 serving. 80-105 cal per serving.

Ingredients

1 zucchini (30-50)

1 tsp olive oil (40)

As needed: salt, paprika

Cooking Instructions

Preheat oven to 250°F. Slice zucchini into thin pieces. Throw the zucchinis in a mixing

bowl and sprinkle oil, salt, and paprika in it. Mix it all together gently. Line a baking

sheet with either aluminum foil or parchment paper. Place zucchinis on baking sheet

without touching each other. Bake for 30 minutes. Take out zucchini chips and check

on them. I flipped them over to make sure they were evenly cooked. Bake for another

30 minutes or until crispy. When crispy, take them out and let them air and cool down

for a couple of minutes before you eat them.

*Be sure to eat them within an hour or two because they will start losing their

crispiness.*

27 RECIPE ADDED BY A.N.



ZUCCHINI WITH RED SAUCE

Makes 1 serving. 100 cal per serving.

Ingredients

250 g zucchini (40)

1/4 onion (12)

1/2 tbsp olive (1)

25 g tomato paste (15)

50 g red peppers (13)

Salt and pepper (19)

Cooking Instructions

Cut the zucchini into cubes. Cut the onion into small pieces and passage it in the heated

olive until it becomes transparent. Add the tomato paste and the pre-puréed red

peppers and mix well. Add the zucchini, salt, and pepper. Cook until the zucchini

becomes soft. Remove from the heat and enjoy.

28 RECIPE ADDED BY DONT_EAT_SUMMER



Snacks

29

GOT A SWEET TOOTH?

Check out these snacks under 50 calories!

1. 1/2 a medium apple topped with 1 tbsp low fat yogurt and sprinkled with

cinnamon; 45 calories

2. 1/2 frozen banana; 45 calories

3. 4 oz unsweetened applesauce sprinkled with cinnamon; 49 calories

4. 1 mini box of raisins; 45 calories

5. 2 sugar-free ice pop; 35 calories

6. 12 cherries; 48 calories

7. 1/2 cup strawberries and 2 1/2 tbsp nonfat yogurt; 47 calories

8. 14 seedless frozen red grapes; 48 calories

30 RECIPE ADDED BY MADDIEK



APPLE PIE FILLING

Makes 1 serving. 48 cal per serving.

Ingredients

1/2 apple (30)

1/2 tsp sugar (20)

1/4 tsp cinnamon (10)

2 tbsp water (0)

Cooking Instructions

Heat up water, sugar, & cinnamon in a pan. Chop up the apple into small pieces, and

add it to the warm water. Cook it for 5 minutes or until the apples are soft.

31 RECIPE ADDED BY BONESARELOVELY



APPLES IN A BAG

Makes 1 serving. 65 cal per serving.

Ingredients

1 small apple (Golden Delicious or Granny Smith are my favorite) (60)

1 packet of sweetener or a spoonful of sugar (0)

¼ teaspoon cinnamon (2)

¼ teaspoon cornstarch (3)

1 tablespoon water (0)

Cooking Instructions

Peel apple, core, and slice or dice. Place apple in freezer-quality plastic zippered bag

along with remaining ingredients. Seal bag and shake well to mix ingredients. Reopen

bag just a touch to vent. Microwave on high for 2 minutes– longer if you use a big

apple. Carefully open bag. Let cool and enjoy.

32 RECIPE ADDED BY A.N.



CARROT FRIES

Makes 1 serving. 75 cal per serving.

Ingredients

3 medium carrots (75)

1 tsp lemon pepper (0)

Desired amount of sea salt (0)

Cooking Instructions

Preheat oven to 375°F. Spray pan with non-stick cooking spray. Slice carrots into fry-

like pieces. The thinner the slices, the crispier the fries. Place carrots on pan. Add

seasonings. Place in the oven and watch until done.

33 RECIPE ADDED BY SHAYY



CHOCOLATE FROSTING SHOTS

Makes up to 12 servings. 63.3 cal per serving.

Ingredients

1 can (15 oz) full-fat coconut milk or coconut

cream (700)

1/4 cup plus 1 tbsp cocoa powder or cacao

powder (53)

1/2 tsp pure vanilla extract (6)

sweetener of choice to taste

Cooking Instructions

Open your coconut milk. If it’s not already super-thick, leave the can uncovered in the

fridge overnight. Try not to shake the can too much before opening. It should get very,

very thick. (Hint: shake the can when you’re at the store. If you can hear the liquidy

contents swishing around, it’s probably too thin to work for this recipe.) Once thick,

transfer only the creamy part to a bowl, leaving the watery part out. Whip in your
cocoa, vanilla, and sweetener with a fork. Stored uncovered in the fridge for a thicker

mixture.

34 RECIPE ADDED BY BUTTERFLYBALLERINA



EGG WHITE MUFFINS

Makes 12 servings. 21 cal per serving.

Ingredients

14 egg whites (238)

4 scallions, chopped (4)

2 carrots, shredded (30)

1/2 red pepper, minced (10)

1/2 zucchini, shredded (14)

1/2 tsp basil (0)

1/4 tsp oregano (2)

Sprinkle of sea salt and pepper (0)

Cooking Instructions

Preheat oven to 350° F. Coat muffin tin with cooking spray. Mix vegetables in a large

bowl and fill each muffin tin about 2/3 full. Whisk eggs and seasonings in a large

mixing bowl. Using a 1/3-cup measuring cup, scoop egg mixture and fill each muffin tin

to the top. Bake muffins for 30 minutes, until risen and slightly browned.

35 RECIPE ADDED BY COSMOREXIA



FLOURLESS MUG CAKE

Makes 1 serving. 125-75 cal per serving.

Ingredients

1 egg (70)

2 tbsp cocoa powder (20)

2 tablespoons sugar or substitute of choice (20-80)

Pinch of salt (0)

1 tbsp heavy cream/almond milk (4)

1/2 tsp vanilla extract (6)

1/4 tsp baking powder (0)

Cooking Instructions

Spray the mug with cooking spray. In a small bowl, beat the egg. Set aside. In a

separate, slightly larger bowl, mix cocoa powder, sugar substitute, and salt. Add cream/

milk, vanilla, and egg to the dry ingredients. Mix well. Add baking powder and mix

again. Firmly tap the mug on the counter to release any large air bubbles. Cook for

around 1 minute 20 seconds, depending on your microwave. The top of the cake should

be solid. Flip cake onto a plate to cool and enjoy.

36 RECIPE ADDED BY A.N.



FROZEN YOGURT BITES

Makes 2 servings. 30-60 cal per serving.

Ingredients

Choice of yogurt

Cooking Instructions

Put the yogurt in a ziplock bag and snip the corner. Drop thumb-size amounts of the

yogurt onto a wax paper lined tray. Stick the tray into the freezer for fifteen minutes.

Fifteen minutes is all it takes unless you made your yogurt drops really big. Pull out the

tray and enjoy frozen yogurt bites. They melt fast so keep in the freezer until you're

ready to enjoy.

37 RECIPE ADDED BY 13_MD



FRUIT PARFAIT

Makes 1 serving. 111 cal per serving.

Ingredients

8 medium strawberries, hollowed (31)

1/4 cup non-fat plain yogurt (25)

1/2 banana (55)

Cooking Instructions

Mash the banana with a fork and mix in with the yogurt. When it has reached a

pudding consistency, add the strawberries.

Optional: add crushed almonds to the top

38 RECIPE ADDED BY SARAHNDIPITYDOO



GREEK YOGURT CUPCAKES

Makes 14 servings. 60 cal per serving.

Ingredients

5 organic egg whites (80)

Pinch of salt (0)

3 tbsp honey (192)

2 tsp vanilla extract (24)

1/4 cup nonfat Greek yogurt (25)

1/2 cup whole wheat flour (220)

1 teaspoon baking powder (0)

Cooking Instructions

Preheat oven to 325° F. Place the egg whites in a large bowl and using a handheld

mixer, whip the whites on medium speed for 3 to 4 minutes, or until the whites begin to

lighten up and hold their shape. Increase speed to high and whip in the salt and honey

until the whites hold a soft peak. Add the vanilla extract. Fold in the yogurt. In a

separate medium mixing bowl, combine the flour and baking powder. Mix well. Sift the

dry ingredients into the egg whites a little at a time, gently folding them in with a

rubber spatula. Once fully incorporated, scoop the batter into cupcake tins lined with

cupcake papers. Bake the cupcakes for 15 - 20 minutes or until they have colored and

gently spring back when pushed with a finger.

39 RECIPE ADDED BY A.N.



HOMEMADE ALMOND PEANUT BUTTER

Makes 17 servings. 67.1 cal per serving.

Ingredients

3/4 cup peanuts (160)

1 1/4 cup chocolate roasted almonds (800)

1 tbsp coconut oil (120)

1 tbsp organic raw unfiltered honey (60)

Cooking Instructions

Use a food processor or blender for 10-15 minutes, stopping to scrape the sides. The

nuts will eventually become smooth but thick. Process with the coconut oil and honey

until well combined. Enjoy.

40 RECIPE ADDED BY MISS_USED



JAM POP

Makes 1 serving. 22.5 cal per serving.

Ingredients

1 Kim's Magic Pop (17.5)

1/2 tbsp Smucker's Sugar-Free Red Raspberry Preserve Jam (5)

Cooking Instructions

Spread jam on the pop. Enjoy.

41 RECIPE ADDED BY AM-I-THIN-YET



MERINGUES

Makes 1 serving. 59 cal per serving.

Ingredients

2 Egg whites (34)

2 packets of Sweet 'n Low (0)

2 tbsp cocoa powder (25)

Cooking Instructions

Preheat oven to 350° F. Beat together egg whites and sweetener until the mixture is

stiff. Stir in cocoa powder without breaking the foam. Dab cookie sized lumps on a

greased cookie sheet. Cook for 7-10 minutes.

42 RECIPE ADDED BY A.N.



MERINGUES Á LA DUKAN

Makes 4 servings. 17 cal per serving.

Ingredients

4 egg whites (68)

1/2 teaspoon of cream of tartar (0)

1 cup of zero calorie sugar substitute (0) OR sweeten to taste

Cooking Instructions

Preheat oven to 250°F. Put the egg whites in a clean, dry, grease-free bowl with the

cream of tartar and whisk until the egg whites form soft peaks that hold their shape.

Add the sweetener one tablespoon at a time. When all the sweetener has been added,

continue whisking until the egg whites become glossy and form stiff peaks that hold

their shape. Using a piping bag with a large star nozzle pipe your meringue on to

parchment paper placed on a baking sheet. Turn the oven off and allow the meringues

to cool in the oven for a further 30 minutes. When completely cool, store in an air tight

container until needed, for up to seven days.

43 RECIPE ADDED BY GUEST_PAPERAEROPLANE_*



PEANUT BUTTER COOKIES

Makes 24 servings. 36 cal per serving.

Ingredients

1 cup better n’ peanut butter (800)

1 cup sugar substitute/stevia (0)

1 egg (70)

1 tsp baking soda (0)

Cooking Instructions

Preheat oven to 350° F. Grease a baking sheet with butter or PAM! and set aside.

Combine peanut butter and sugar in a mixer until smooth. Add egg and baking soda

and mix for another 2 minutes. Roll 1 tsp of dough into balls and place onto the sheet.

Flatten and bake for 10 minutes, until lightly browned.

44 RECIPE ADDED BY GUEST_TUMBLRTEEN_*



POTATO FRIES

Makes 1 serving. 55 cal per serving.

Ingredients

1 medium russet potato, cut in half (55)

Salt (0)

Light zero-calorie cooking spray (0)

Cooking Instructions

Preheat oven to 450°F. Cut the potato half into fry-like strips. Spray an oven pan with

cooking spray, put the fries on the pan and season them. Bake for 20-25 minutes.

45 RECIPE ADDED BY HELLSKITTEN



PUMPKIN MUFFINS

Makes 48 servings. 5 cal per serving.

Ingredients

1 box spice cake mix (1600)

1 can 100% pure pumpkin, 15 oz (175)

Cooking Instructions

Preheat oven to 350° F. Mix ingredients. Bake for 15 minutes. Enjoy.

46 RECIPE ADDED BY COOPER_8



SPICY BAKED SPINACH CHIPS

Makes 1 serving. 47 cal per serving.

Ingredients

1 cup spinach (7)

1 tsp. vegetable oil (40)

Optional: seasoning of your liking

Cooking Instructions

Preheat the oven to 325° F. Hand-mix spinach and oil in a bowl. Add preferred

seasoning. Make sure spinach is not layered on top of each other on the pan. Bake for 9

minutes.

47 RECIPE ADDED BY PETITEPLEASE



SWEET COCONUT PEACHES

Makes 1-2 servings. 72 cal for whole.

Ingredients

Peach (60)

1/2 stevia packet (0)

1 tsp sweetened coconut flakes (12)

Optional: ground cinnamon (o)

Cooking Instructions

Wash and slice peach. Arrange on a microwave safe plate. Sprinkle slices with half of a

stevia packet, distributing as evenly as possible. Evenly sprinkle slices with coconut

flakes. If desired, a light sprinkle of cinnamon can be added. Microwave on high for 20

seconds. Take out and let cool for ten seconds. Microwave again for 15 seconds. Let cool

to bearable temperature before eating.

48 RECIPE ADDED BY LEATHERANDLACE



TOFU FRENCH FRIES

Makes 3 servings. 111 cal per serving.

Ingredients

1 Block Extra Firm Tofu (80)

2 tablespoons olive oil (239)

1/2 tablespoon salt (0)

1 teaspoons black pepper (5)

1/4 teaspoon paprika (2)

1 teaspoon ground cumin (8)

Cooking Instructions

Preheat oven to 375° F. Drain and press tofu for 15 – 20 minutes then cut into strips.

Toss tofu strips with olive oil, salt, pepper, paprika, and cumin. Bake tofu fries for 25 –

30 minutes until crispy.

49 RECIPE ADDED BY A.N.



Soups

50

"GET WELL" COMFORT SOUP

Makes 7 servings. 35 cal per serving.

Ingredients

14 oz sliced mushrooms (27)

4 oz sliced portobello mushrooms (15)

1/2 cup chopped onion (33)

1 1/2 tbsp garlic, minced (9)

1/3 tsp olive oil (13)

45 oz vegetable broth (25)

1 tsp dried thyme (4)

3 1/2 tbsp red miso (23)

optional: rice, a protein source, noodles, scallions for garnish

Cooking Instructions

Heat a sauté pot, then add oil, mushrooms, and garlic. Cook 8-10 minutes. Add broth

and thyme, and bring to a boil. Cover and lower to a simmer for 20-30 minutes. Take

off heat and add miso. Stir to dissolve. If desired, add cooked rice or noodles, and/or a

protein source.

51 RECIPE ADDED BY COSMOREXIA



ASPARAGUS SOUP

Makes 3 servings. 72 cal per serving.

Ingredients

350 g asparagus spears, stalks chopped, woody ends discarded, tips reserved (150)

3 shallots, finely sliced (7)

2 garlic cloves, crushed (8)

2 large handfuls spinach (7)

3 cups vegetable stock, fresh if possible (45)

Cooking Instructions

Fry the asparagus tips for a few minutes to soften. Remove and set aside. Add the

shallots, asparagus stalks, and garlic. Cook for 5-10 mins until softened, but still bright.

Stir in the spinach, pour over the stock, bring to the boil, then blitz with a hand

blender. Season generously. Ladle into bowls. Scatter asparagus tips over each bowl.

52 RECIPE ADDED BY COSMOREXIA

 CABBAGE AND TOMATO SOUP
Makes 2 small servings. 107 cal per serving.

Ingredients
1/2 tsp pepper (0)

1 tbsp salt (0)

2 cups shredded cabbage (34)

1 cup chopped onion (60)

1 cup canned diced tomatoes (50)

2 tbsp tomato paste (30)

4 cups broth (40)

Cooking Instructions
Bring broth to boil. Dice onion. Shred cabbage. Add all ingredients to boiling water.
Cook on medium heat for 30 mins. Enjoy.

53 RECIPE ADDED BY COSMOREXIA

 CELERY, ONION, AND SPINACH SOUP

Makes 2 servings. 124 cal per serving.

Ingredients
4 cups broth (40)

6 stalks large celery (51)

10 oz frozen onion (116)

10 oz frozen spinach (40)

Cooking Instructions
Bring broth to boil in large pot. Add vegetables. Boil for about 5 minutes, stirring
occasionally. Turn the stove to low and let the soup simmer for another 10-15 minutes
until the celery is soft and fragrant. Salt and pepper to taste.

54 RECIPE ADDED BY COSMOREXIA

 CREAM OF MUSHROOM SOUP

Makes 2 servings. 118.5 cal per serving.

Ingredients
2 cups cauliflower florets (53)

1⅔ cup unsweetened original almond milk (50)

1 teaspoon onion powder (8)

¼ teaspoon Himalayan rock salt (0)

Freshly ground pepper, to taste

½ teaspoon extra-virgin olive oil (20)

1½ cups diced white mushrooms (72)

½ yellow onion, diced (34)

Cooking Instructions
Place cauliflower, milk, onion powder, salt, and pepper in a small saucepan. Cover.
Bring to a boil over medium heat. Reduce heat to low and simmer for 7-8 minutes until
cauliflower is softened. Puree using a food processor or blender. Add oil, mushrooms,
and onion to a medium-sized saucepan. Heat over high heat until onions are
translucent and beginning to brown. Add pureed cauliflower mixture to sauteed
mushrooms. Bring to a boil, cover and simmer for 10 minutes, until thickened. Serve
immediately.

55 RECIPE ADDED BY SCARLETMAIDEN

CREAMY CAULIFLOWER SOUP
Makes 4 servings. 80 cal per serving.

Ingredients
1 tbsp butter (103)

1 tbsp flour (24)

1 medium head cauliflower, chopped (144)

1/2 cup chopped onions (32)

4 cups vegetable broth (40)

salt and pepper to taste

Cooking Instructions
In a medium saucepan, make a roux by melting the butter on low heat. Add the flour
and stir about 2 minutes. Add the chicken broth, onions and cauliflower and set heat to
medium. Bring to a boil, then cover and simmer over medium-low heat until vegetables
are tender. Puree with a blender until smooth. Season with salt and pepper.

56 RECIPE ADDED BY SCARLETMAIDEN

 MAGGI SOUP
Makes 1 servings. 100 cal per serving.

Ingredients
Maggi seasoning cube, 1 per 500 mL (5)

Squeeze lemon juice (1)

500-1000 mL water (0)

1/2 tsp red chili powder (4)

Cooking Instructions
Mix and enjoy.

57 RECIPE ADDED BY UNIQUEELEGANCE

 MISO SOUP
Makes 4 servings. 91 cal per serving.

Ingredients
4 cups water (0)

1/3 cup miso (164)

3 green onions, chopped (15)

1 tbsp shredded nori or wakame seaweed (2)

1/2 block firm silken tofu, cut into 1 inch cubes (100)

Optional:

dash soy sauce (6)

1/2 tsp sesame oil (20)

Cooking Instructions
Bring water to a slow simmer and add seaweed. Allow to simmer at least 5-6 minutes.
The longer you simmer the seaweed, the less of a salty fishy flavor it will have. Reduce
heat to very low and add the rest of the ingredients. Stir until miso is well dissolved.

58 RECIPE ADDED BY A.N.

 ONION AND MUSHROOM SOUP
Makes 1 serving. 181 cal.

Ingredients
120 g white onion (49)

500 g mushrooms (32)

5 cups boiling broth (100)

Salt & pepper to taste

Cooking Instructions
Chop the mushrooms and onions. Simmer ingredients in a pan of boiling broth until
ingredients have been thoroughly cooked. Add salt and pepper to taste. Blend if
desired.

59 RECIPE ADDED BY COSMOREXIA

 PEPPER SOUP
Makes 8 servings. 28 cal per serving.

Ingredients
1 bag of broccoli slaw (100)

2 extra large beef bullion cubes (40)

1 med. bell pepper chopped or cubed (24)

2 jalapeño peppers finely chopped (8)

2 teaspoons powdered cumin (12)

1 cup finely chopped parsley (22)

1 tablespoon garlic powder (28)

1 liter water or about half a medium saucepan (0)

Salt to taste (0)

Cooking Instructions
Boil water with beef cubes until they've dissolved. Add bell pepper, broccoli slaw,
parsley, and jalapeño into boiling water. Add all spices and salt to taste. Boil until all of
the veggies stop floating and enjoy.

60 RECIPE ADDED BY DELICATELYEMACIATED

 POTATO SOUP
Makes 3-4 serving. 300 cal for whole.

Ingredients
2 cups vegetable broth (20)

2 cups water (0)

1 1/2 cups broccoli (45)

1/2 cups carrots, chopped or grated (23)

1 medium baked potato, cubed small (160)

1/2 cup celery (7)

1/4 cup salsa (17)

1 tbsp soy sauce (8)

Cooking Instructions
Boil the broth and water in a small pot. Add broccoli, carrots, and celery. Cook to
halfway done. Add potato, salsa, and soy sauce. Take off the heat and add spices to
flavor.

61 RECIPE ADDED BY FAIRYDUST120

 TOMATO AND KALE SOUP
Makes 1-2 servings. 328 cal for whole.

Ingredients
3 medium tomatoes (66)

3 cloves fresh garlic thinly sliced (12)

1 red barrel onion diced (42)

2 cups chopped kale (67)

2 cups chopped collards (22)

2 cups chopped mustard (29)

6 cups vegetable stock (90)

Salt

Black pepper

Cooking Instructions
Fry garlic and onions. Add chopped greens and sauté until wilted. Add vegetable stock
and tomatoes. Season with salt and pepper. Bring to a simmer and cook for about 10 -
15 minutes.

62 RECIPE ADDED BY COSMOREXIA

 VEGGIE SOUP

Makes 4 servings. 72 cal per serving.

Ingredients
1/4 cups Enchilada Sauce (30)

1/2 Head of Broccoli, Chopped (70)

1/2 Head of Cauliflower, Chopped (73)

2 cups Chopped Celery (32)

2 cups Vegetable Broth (20)

3 oz tofu (70)

2 tbsp Soy Sauce (0)

3 cups water (0)

Preferred seasoning

Cooking Instructions
Bake or fry tofu. Combine enchilada sauce, broth and soy sauce in a sauce pan. Add
vegetables. Cover completely with water. Cover vegetables and let cook. Add cooked
tofu when done. Best if served or frozen immediately.

63 RECIPE ADDED BY FAIRYDUST120



Beverages

64
 CHOCOLATE RASPBERRY SMOOTHIE

Makes 1 serving. 155 cal per serving.

Ingredients
1 cup of raspberries (65)

1 cup of chocolate soy milk (90)

2 stevia packets (0)

2 ice cubes (0)

65 RECIPE ADDED BY BONESARELOVELY

 CUCUMBER SMOOTHIE
Makes 1 serving. 28 cal per serving.

Ingredients
1 medium cucumber (24)

1 tbsp lemon juice (4)

1 packet Splenda (0)

1/2 cup water (0)

1 cup ice (0)

66 RECIPE ADDED BY FERN

 GINGER TEA
Makes 1 serving. 0 cal per serving.

Ingredients
4 cups water (0)

1/2 lemon (0)

1/2 cup chopped fresh ginger (0)

Cooking Instructions
Boil in a pot for 5-20 minutes, depending on how strong you want the tea.

67 RECIPE ADDED BY GREEN-LILY

 RASPBERRY SMOOTHIE
Makes 1 serving. 95 cal per serving.

Ingredients
1 cup of raspberries (65 )

1 cup of unsweetened almond milk (30)

2 stevia packets (0)

2 ice cubes (0)

68 RECIPE ADDED BY **M**

 STRAWBERRY BANANA SMOOTHIE

Makes 2 servings. 155 cal per serving.

Ingredients
1 ¼ cup fresh strawberries; diced (46)

2 ripe bananas, sliced (210)

¾ cup milk or substitute soy, rice, almond or coconut milk (94)

½ cup ice cubes (0)

Sprigs of mint

Cooking Instructions
Prepare strawberries, wash thoroughly and dice into pieces. Cut bananas, fresh or
frozen, into 1 inch slices. Place strawberries and bananas into a blender. Add ice cubes
and choice of milk. Mix ingredients on low until well blended. If needed, stop the
blender and stir mixture away from the sides and near the blade. Serve immediately.

69 RECIPE ADDED BY BUTTERFLYBALLERINA










I just wanted to write a big thank you for all of your patience and kind
words. This was a big project to take on from the OP, even more so
than I had realized. This book had already taken on a life of its own
without any of us realizing just how great or big it was. So here it is.
You officially have your own copy of the first ever (to my knowledge at
least) 'Ana Cookbook.' Use it wisely and use it well. :)



Much Love,

ButterflyBallerina